I'll apologize ahead of time for the lengthy post. I am a 17 year old male, running track/ cross country. My PRs are 2:06 800, 4:37 1600, 9:57 3200, and 15:23 XC 3 mile. All my PRs were run last year, and this year was extremely disappointing. In the winter, I averaged 85 miles/ week, with the highest being 100. I only doubled 1x/2x per week, and all my runs were at 6-6:30 pace, with a 16 mile long run at 6 minute pace. Along with this, I am a very FT speed orientated runner (I have run sub 11 for 100 with a two step head start). However, I feel like my PRs from here are not equivalent (25 mid for 200, 38 mid for 300). It feels like every time i deviate from pure speed or pure endurance I run terribly (weak specific endurance?) My question is: can anybody offer any insight into how I should train for XC this fall? I personally think the Canova/ Kenyan "system" is best, but I understand that training of the individual is far more important than adhering to a rigid system. This year was a huge disappointment, and I would really appreciate any advice. Thanks and sorry again for the lengthy post.